I’m writing this on New Year’s day doing what huge amounts of people are doing right at this minute too. Thinking about my New Years resolution. 2017 has been an amazing year, I was lucky enough for my wife to give birth to our first baby at Christmas in 2016 so the last year has been crazy. It really is a game changer, just before Christmas I’d started to get in a fairly good place body wise, nothing great but I had dropped a few kg’s and was starting to get into a gym routine. Post 25th December 2016 was nothing like that. Add to that the stresses of switching jobs a few times over the year looking for a new challenge, not the best of timing but life just doesn’t work like that.
With a new baby and having to work to his needs for food, sleep etc I just lost touch with finding time to go the gym as I needed to be around, and that was the way the last year has been. I have an amazing little boy who is full of energy. But I have put on about 8-9kg’s and lost pretty much what feels like all my muscle mass and most importantly energy. I started back playing amateur rugby in October but i’ve felt rubbish as fitness and strength are at an all time low. So for 2018 it’s time to get something big to happen.
My aim’s are not to lose weight, i don’t have some perfect number, my aim’s are to gain muscle, lose body fat and get fitness for rugby. At the minute as of the 1st January i weigh in at 98kg, 25% bodyfat and 37.1% muscle. I’m going to put down my goals below for those 3 right now,
- Weight Goal – Maintain
- Bodyfat Goal – 18%
- Muscle Goal – 44%
No those are the long term goals, basically i want to maintain my current weight levels but pack on muscle and in turn reduce overall body fat.
Fat Loss Phase
So what is my first step, well i’m going to take a look at starting off with a mixture of exercises based on rugby fitness and also stepping up my cardio in the first month. My aim is to achieve 4 sessions a week, as a minimum, that will be spread across strength work at the gym and cardio. During this phase i’ll be playing a bit of rugby too, but i am more focused at the minute at achieving these body goals than just playing rugby. By the summer and moving into the next rugby season i am planning on basing my training around the rugby season, as it can be a very demanding sport physically. This week i’ll also be looking at joining a new gym, there’s a few and i’ve been at a Simply Gym for the last 12-13 years so i feel like it might be time for a change.
My Fat Loss Supplement Stack
In this phase firstly my supplements will fat burner, testosterone booster, pre-workout and protein powder. I’ll cover more of these in detail but for now my most important one for this first couple of months will be the fat burner. You can read more on Muscle Mission’s top rated fat burner PhenQ here.
Alongside PhenQ will be Testogen, a muscle mission tried and tested testoesterone booster. Then we have protein which at the minute is a couple of different tubs as i had some left over.
Pre-Workout at the minute is Optimum Nutrition Gold Standard Pre Workout, you can see the review on the site for this.
Month 1 Plan
So this week the main goal is to get back to a gym. Get at least 2 sessions in and just start getting back into the habit of gym work.
I’ll be starting off with the core lifts. Deadlifts, Squats, and Bench Press are prime examples of this. All light weights to start with, not rushing anything just getting ready to start pushing next week. I’ll be looking to try some different workout routines through the weeks to see if i can see any benefits from them.
I’ll be looking for ideas for a diet plan this week, hopefully with plenty of time over the weekend to get meal prep done for Week 2 when i can get started properly.
Towards the end of the month, i started to get a lot more comfortable with the weights sessions again and was starting to add more weight
I got a couple of knocks at rugby during this time though and managed to pull something in my lower back which kind of ruled out a lot of exercises. But in the last couple of days i am back at it, aiming for 3 sessions at the gym this week and a couple of nice walks to burn some calories.
Not really got going with the meal plans properly, i am roughly putting something in place but it has been a busy month. My amazing wife keeps me well fed with healthy stuff anyway so i don’t do too badly.
Month 1 – Before and After Results
Starting Weight/Bodyfat – 101kg/25.5%
Month 1 Weight – 97.1kg/23.8%
If you have any thoughts or suggestions i’d love to hear your ideas. Leave me a comment below.